Warm-up
• 20 cal Air Bike
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength (7/13 Squat 1.3)
3 sets:
• 4 Front Squats
Weight: 60% of T1RM
3 sets:
• 4 Shoulder Presses
Start light, around 50% of 1RM, slowly increase by 5-10% to finish heavy.
Core
3 rounds:
• 20 AbMat Sit-ups
• 10 GHD Hip Extensions
Conditioning
6 rounds for time:
• 10 Chest-to-bar Pull-ups
• 10 Burpee Box Jump Overs 24/20”